Healthstyle Magazine - Spring 2012

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Make 2012 a Year to Remember

Your guide to making and keeping meaningful resolutions page 19

APPlying Good Health

12 smart phone apps that will keep you healthy when you’re on the go page 29

Live Pain Free

How three Valley residents beat chronic arthritis pain page 14

Easy Insurance

Four secrets to simplifying health insurance page 22

Free Family Fun

No-cost activities for family togetherness page 34

Food Therapy

Fight disease and stay healthy with helpful tips from lifestyle coach, Bethany Brooks page 8

Departments Doctor’s Orders

12 Must-Have Medical Exams

A road map designed to keep you healthy page 4

Dirty Little Secrets

Beat germs no matter where they hide page 24

Weird Science

The Ironman Insider

Honest opinions and health-minded products page 30

Healthy Appetite

Cut it Out

On the Cover

Hair and makeup courtesy of Michael Perry and Nicole Grover at Johnny B’s Barber & Beauty. Photography by Renee Howard.

Easy food swaps for fewer calories page 10

Just for Fun

Puzzle Page

A health-minded crossword to exercise your brain page 13

Say What?

Health quotes from famous celebs page 37

Editor’s Letter

From Lazy Lifestyle to Happy Healthstyle

Special Thanks

I’m an average person. I have a busy career, a family to take care of and friends who are important to me. I didn’t inherit the health-nut gene and after a long day at the office, sometimes the combination of pizza and reality TV is much more appealing than running five miles. But, I know that being healthy is essential to my happiness. That’s why I look for convenient, accessible and affordable ways to incorporate health into my busy lifestyle. Designing a Healthstyle around the things that matter most in my life helps me make better decisions and live every day to its full potential. I don’t have all of the answers to healthy living on my own so I’ve learned it’s essential to look to others to help keep me motivated. I’ve found that I’m inspired most by stories from average people who do extraordinary things; and when I can combine the lessons I learn from those experiences with advice from my favorite health experts, I can add limitless value to my own life. I hope this issue will teach you that you don’t have to be a fitness superhero to live well. Being healthy isn’t about counting every calorie – it’s about building a balanced lifestyle that accommodates the things that matter most to you and your family. I invite you to be a consumer of your own health and find a Healthstyle that inspires you to live better!

Sarah Perry Editor-in-Chief

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David Berg Tim Birch Bethany Brooks Jane Byrne Amy D’Acquisto Larry Davis Ray Dean Vicki Dean Joe Feltham JoHanna Gratz Nicole Grover JoAnna Guzik Renee Howard Janice Johnston Raychel Kelly Kayla Knisley Eva Lengfelder Jon McHatton Scott Moonshower Michael Noback Floyd Orfield Michael Perry John Robinson Dianne Salazar Gail Shoultes Sonja Stroud Irma Urrutia Annette Valenzuela Janna Wells Terry Whalin Jason Witczak Jodi Zunigha Healthstyle Magazine is a product of

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Doctor’s Orders


Annual Exam Road 12 S

health maintenance exams you

ome people tend to take better care of their cars than they do themselves. But that’s understandable considering your car came with an owner’s manual that outlines when you need to schedule necessary services.

Few health maintenance issues are as predictable as tire rotations and oil changes. But since you can’t trade yourself in for a newer model, it’s important to keep up with routine care and remember that prevention is key to avoiding serious health issues down the road. And to help you keep track of your body’s necessary maintenance, we’ve created an Annual Exam Road Map that’s sure to make staying healthy as easy as counting to 12.

Get Physical

Having an annual physical exam is the easiest way for adults and kids alike to prevent and catch serious illnesses while they’re still treatable. During a physical, your doctor will review your medical history, screen for diseases, determine your risk for future medical problems, recommend helpful vaccines and answer general questions about your health.



Know Your Cholesterol Levels

High cholesterol is a major risk factor for heart disease, heart attack and stroke, but the good news is that it’s 100 percent preventable. High cholesterol is considered a “silent killer” and the only way to detect it and prevent irreversible damage is with periodic cholesterol testing that your doctor can do with a simple blood test. Everyone with high 4 Healthstyle

cholesterol needs treatment, although for many that can be as simple as changing your diet or exercise habits. High priority candidates are overweight, smokers, drinkers, anyone who favors a high-fat diet and most people over the age of 30; however, the American Heart Association recommends everyone should check their cholesterol beginning at age 20, then every five years after that.

Test Your Chest

For women, a mammogram can identify breast abnormalities and detect breast cancer at its earliest stages. During this X-ray, the breast is moderately compressed and examined from multiple angles; this separates the breast’s fibrous and glandular elements to allow for clearer and more accurate breast pictures. At age 40 every woman should begin regularly scheduled mammography


Map should have this year

whether or not you’ve experienced symptoms of breast cancer. If your mother or sister had breast cancer before menopause, your doctor will likely suggest beginning your screening at age 30 or younger. Women who are concerned about a family history of breast cancer can also request a “baseline” mammogram that’s covered by most insurances.

Examine your Skin Arizona has the highest skin cancer rates in the nation and the second highest rates in the world, according to the Arizona Department of Health Services. Skin cancer is the most common form of cancer in the world, resulting in one death per hour. Early detection is the only way to prevent and treat melanoma and other forms of skin cancer. Adults should get a head-to-toe dermatology check or skin cancer screening every 12 months, regardless of age or skin type. The most effective skin cancer exams are performed using dermoscopy. This modern inspection technique magnifies lesions and removes surface reflections so your doctor can have an unobstructed view of your skin.



Regularly Check for Diabetes

According to the Centers for Disease Control, about 23.6 million people in the United States have diabetes and nearly six million don’t even know they have it; an additional 57 million Americans are pre-diabetic or at high-risk for the disease. This debilitating illness affects your body’s ability to produce or process insulin, causing your blood sugar levels to climb. The disease can have few (if any) noticeable initial side effects which means many people who should be tested often aren’t. Some people are diagnosed with diabetes at birth, while others may contract the disease later in life. Both children and adults can be tested for diabetes at any age and should incorporate this quick blood sugar test into their annual exam routine. Whether you have type 1 or type 2 diabetes, most doctors recommend regular screenings every three months to test glucose, kidney function, protein in the urine, cholesterol, hemoglobin and more. Your doctor may also adjust your medication and insulin doses during this exam and provide nutritional counseling to help you manage your diabetes. Routine maintenance is required to keep diabetes under control and the disease can often be reversed through diet and lifestyle changes.


Maintain Your Manhood

Prostate Cancer is the most commonly diagnosed cancer in men, but survival rates are over 90 percent when the disease is identified in the earlier stages. According to the American Cancer Society, one in every six men is at risk for the disease at some point in their life. The exam includes a blood test and a digital rectal exam that can be completed in one minute or less. Most doctors recommend regular prostate exams beginning at age 50, but if you are at higher risk due to family history, your doctor may advise you get examined at 40 or younger. A prostate exam could be the difference between life and death. Healthstyle 5

Doctor’s Orders


Take a Shot

The Centers for Disease Control says vaccines are the most important public health act in history (second only to drinking purified water) and they can decrease many life-threatening illnesses by 50-90 percent. Almost everyone can receive common vaccines that prevent illnesses like pneumonia or the seasonal flu, while other immunizations, such as measles, hepatitis, tetanus and diphtheria should be administered as a child. In addition to those, there are other important vaccinations that require multiple doses or should be administered later in life. These can include mumps, pertussis, rubella, shingles, HPV and more. It’s important to keep accurate immunization records and continue asking your doctor which ones apply to you and your family members.

Need an exam? Look for the seal. The National Committee for Quality Assurance (NCQA) has created a program called the Patient-Centered Medical Home that’s designed to make sure patients receive top quality care. If your doctor has earned an NCQA Patient-Centered Medical Home certification, it means they’re going above and beyond to make sure you’re receiving the best health care and the most thorough medical exams possible. Offices are graded on six standards and are able to be awarded three different levels of designation. Level three is the most coveted and difficult to achieve. 6 Healthstyle


Keep Your Heart Healthy

Over 70 million Americans (almost one-fourth of the population) have some form of cardiovascular disease with the most common forms being high blood pressure, heart disease, and stroke. An Electrocardiogram, better known as an EKG, checks for inconsistencies with the electrical activity of your heart. During your EKG, your doctor will attach electrodes to your arms, legs and chest. Those electrodes communicate to a machine that traces your heart activity on a piece of paper. By checking your heart’s electrical activity, your doctor can find the cause of unexplained chest pain, understand the root of your heart disease, determine whether your heart chamber walls are too thick, evaluate how well your medications are working and test the overall health of your heart.


Be a Bonehead

DEXA (Dual Energy X-ray Absorptiometry) bone density scanning is an enhanced form of X-Ray technology that measures bone loss. This test is most often used to diagnose osteoporosis, a condition that makes bones brittle and often affects women after menopause. The disease may also be found in men, especially after age 60. Depending on your gender, age, ethnicity and other health history factors, your doctor may recommend DEXA scanning at either one or two-year intervals, usually beginning at age 40.

Screen Your Cervix

For women, having an annual pap smear is one of the easiest ways to stay healthy. A pap smear can detect cancerous and pre-cancerous cells in the vagina and cervix and can detect additional vaginal, cervical or uterine infections. Pap smears are usually uncomfortable but painless and can be done in a few minutes. Most doctors advise all women over the age of 18 to have an annual pap smear; however, factors such as your age or medical and sexual history could encourage your provider to recommend the exam more frequently.


Align Your Spine

Scoliosis—defined as abnormal curvature of the spine—used to be thought of as a deformity that mainly affected children. However, it’s now recognized as a condition that increasingly affects older adults and doesn’t discriminate against gender. The disease can be painful, limit your activity and even reduce your respiratory function. According to the National Scoliosis Foundation, an estimated six million Americans suffer from the incurable disease, making early detection and prevention extremely important. Your chiropractor can perform regular quarterly spinal checkups and work with your general practice doctor to evaluate test results and make sure you’re getting a thorough examination.



Get Screened for Colorectal Cancer

A colonoscopy is a procedure that can detect inflamed tissue, ulcers, and abnormal growths on the inside of your colon and rectum. This universal procedure is used to look for early signs of colorectal cancer and can help doctors diagnose unexplained changes in bowel habits, abdominal pain, bleeding and weight loss and can be performed as an outpatient procedure with light sedation. Most people should receive a routine colonoscopy beginning at 50 or earlier if you have a family history of colorectal cancer, inflammatory bowel disease, or other risk factors.

Arizona’s Choice for Cardiology Care

Office Services Electrocardiogram (ECG or EKG) Cardiac Stress Test (Treadmill Test) Nuclear Studies Echocardiography EP Remote Monitoring Vascular Studies Event Monitors Holter Monitors Congestive Heart Failure (CHF) Clinic Center for Venous Medicine Andrei Damian, M.D.* David R. Sease, M.D.* Marc A. Kates, D.O.* Joseph V. Klag, D.O.*§ Lee M. Ugol, M.D.* Edmund J. Brennan, M.D.* Allen Rafael, M.D.* Kevin Berman, M.D.* Jack M. Wolfson, D.O.* *Fellow, American College of Cardiology

Hospital Services PCI: Angioplasty / Stents Pacemakers Transesophageal Echocardiogram (TEE) Acute MI Interventions Electrophysiology Studies Defibrillators (ICDs) PFO Closures Vascular and Endovascular Procedures Cardiac Catheterizations

Gordi S. Khera, M.D.* Chris Geohas, M.D.* Jeffrey Greenberg, M.D.* Jan Prasad, M.D.* Anthony E. Sandoval, M.D.* David A. Lin, M.D.* Elaine H. Niggemann, M.D.* J. Philip Orchard, M.D. Alan B. Sommers, D.O.* **Fellow, American College of Osteopathic Surgeons

Marc D. Thames, M.D.* Andy H.T. Tran, M.D. Aye Thandar Win, M.D.* Robert S. Bear, D.O.* P. Camille Le, M.D.* Rick Okagawa, M.D.* Nirav J. Mehta, M.D.* David M. Smith, D.O.** Judy L. Finney, M.D.*

Anthony J. Bochna, M.D.* Kent Y. Chen, M.D., Ph.D.* Allan R. Reinfeld, M.D.* Rahool S. Karnik, M.D.* Merick S. Kirshner, M.D. Francis P. Surdakowski, M.D.* Ashish Gupta, M.D.* Ramy S. Doss M.D.*§ Imad H. Khaled M.D.*

***Fellow, American College of Surgeons

Renee D. Espinosa M.D. Stephen Smith M.D.*. Nisha L. Bhatia M.D. Anthony C. Pozun D.O.* Layne C. Sandridge M.D. Paul D. Haas M.D. Curtis A Erickson M.D.*** Kishlay Anand M.D., M.S.

§Fellow, Society for Cardiovascular Angiography and Interventions

14 Locations Around the Valley to Serve You 602.867.8644 •

Healthstyle 7

Healthy Appetite

Food Therapy

The New Year is the perfect time to think holistically and these zesty, disease-fighting recipes are sure to please any palette whether you serve them together as a meal or individually. The Seafood Samba Tacos contain brain-boosting omega 3s that will increase energy and help reduce your cholesterol. The tropical fruits in the Sweet and Healthy Mango-Pineapple Salsa work together to help build your immune system while the zesty spices amp up your metabolism. And the vegetarian-friendly black beans are a great source of fiber that will help you fight disease and slim down this season. So grab a fork and dig in to making 2012 your best year yet!

Fiesta Black Beans

Ingredients: ed • 2 tablespoons onion, chopp ed • 1 garlic clove, chopp • 1 tablespoon ground cumin • 1, 14-ounce can black beans akes • 2 tablespoons red pepper fl

with Bethany Brooks

Veg eta Rec rian ipe

Directions: d at, add the chopped onion an In a saucepan over medium he Add . tes nu onions for about 2 mi chopped garlic clove. Sweat the akes. Stir and add the red pepper fl ns. bea ck bla the d an in cum the Serve immediately. Simmer for about 5 minutes.

eapple Salsa

go-Pin Sweet and Healt: hy Man ories l a c 76 rving e s r pe

Ingredients peeled and chopped • 1 large ripe mango, peeled and chopped ped • ¼ cup red onions, d red bell pepper, chop drained an w llo ye ch ea p cu • ¼ l juice, apple tidbits in natura • 1, 8-ounce can pine squeezed lime juice • 1 tablespoon freshly antro, chopped • 1–2 tablespoons cil • Salt, to taste

d chopped Directions: in a medium-sized bowl. Ad o ng ma d pe op ch d, d ele pe Place drained pineapple tidbits an the d Ad . ers pp pe ll be red ce yellow and together. Squeeze lime jui ts ien red ing all ss To . ion te and toss. chopped red on chopped cilantro, salt to tas the d Ad . ain ag s tos d an er ov ve. Refrigerate until ready to ser

8 Healthstyle

Seafood Samba Tacos

Ingredients: • 2–4 tablespoons olive oil • 1 garlic clove, chopped • 1/2 teaspoon ground cumin • Pinch of red pepper flakes • 1 pound medium shrimp, uncooked, peeled and deveined

• • • • •

3 tablespoons high-quality tequila Salt and pepper, to taste 1 teaspoon dried chipotle powder 2–3 tablespoons cilantro, chopped 4 whole-wheat tortillas


1. Add olive oil to a large skillet over medium heat. Add the chopped garlic and cook for about 1 minute. Add the cumin and red pepper flakes and let simmer for a few minutes to allow flavors to blend together. Add the shrimp and toss. Carefully, add the tequila and flambé. Season with salt and pepper and add the dried chipotle powder. Once shrimp are cooked, add the chopped cilantro and toss. 2. In a separate nonstick skillet over low heat, heat the whole-wheat tortillas (one at a time) until pliable. This will take about 2 minutes on each side. 3. Plate one tortilla per person and serve approximately 3 shrimp in each taco. 4. Serve immediately.

Nutritional Information:

Calories per serving, Seafood Samba Tacos: 413 Calories per serving, Sweet and Healthy Mango-Pineapple Salsa: 76 Calories per serving, Fiesta Black Beans: 110 *Combining all three recipes together serves 4

Bethany Brooks is a Health Coach and Lifestyle Educator at Arrowhead Health Centers in Glendale, AZ. She particularly enjoys helping people lower their cholesterol, blood sugar and blood pressure to prevent debilitating illnesses like diabetes, heart disease, stroke and other health-related disabilities. She is dedicated to helping people eat healthier, lose weight and overcome obstacles to live better, healthier lives. To request more information, send e-mail to firstlinetherapy

Healthstyle 9

Healthy Appetite

Cut it Out! Cut button-bursting calories by swapping these sugary and high fat foods for healthier alternatives.

Go Greek

Instead of thickening your mashed potatoes or making your favorite veggie dip with fattening sour cream, add some plain Greek yogurt to your recipe. The yogurt is just as thick and tangy, but with less than half the calories!

Kick the Can It might be tasty, but chances are you know your favorite soda isn’t good for you. It’s filled with high fructose corn syrup, preservatives, unhealthy additives and even the can it comes in may be lined with the hormone-disrupting chemical bisphenol A. Carbonated juices are much healthier and keep you refreshed without sacrificing flavor.

Chuck the Chocolate

Treat Yourself

Arizona is known for turning on the heat, but instead of screaming for ice cream to cool down, scoop some frozen yogurt instead. It’s much lower in fat and calories and fro yo also contains beneficial enzymes that can encourage a healthy digestive system.

10 Healthstyle

It’s not so sweet feeling guilty after over-indulging in your favorite chocolaty treat. Swap the sugar for carob chips. They’re free of refined sugars, hydrogenated oils, trans-fats, preservatives and artificial flavors and colors, but with all the taste.

Rethink Your Condiments

Rather than using ketchup or ranch dressing on your favorite foods, try some tasty salsa instead. The spicy veggies will add a healthy (and yummy) kick to your meal.

Take Bacon North of the Border

Bacon makes almost every meal more mouth-watering, but its downfall is that it’s made from fatty pork belly and is loaded with cholesterol. Canadian bacon has only one-third of the calories, a fraction of the fat and less sodium, making it a much healthier choice.

Go Nuts Peanut butter seems like the perfect complement to toast, celery, bananas—almost everything except your waistline. Using almond butter is a delectable, fatbusting alternative that contains protein, potassium, calcium, iron and heart-healthy omega 3s.

Redo Your Brew Adding flavored creamer to your morning cup o’ Joe might seem like a great start to your day, but you could be drinking hundreds of extra calories without even knowing it. Mix a tablespoon of cholesterol and lactose free almond milk to your java instead. Try vanilla or chocolate for an extra burst of flavor— yum!

Two Locations

3805 E Bell Road Suite 1900 Phoenix, AZ 85032 • (602) 404-5944


16222 N 59th Ave Suite D175 Glendale, AZ 85306 • (602) 354-5261 We accept most major insurances including Tricare, Express Scripts, AHCCCS and offer delivery. Healthstyle 11

12 Healthstyle

Just for Fun


1. Degenerative condition of the joints caused by age, weight, wear & tear, affecting 27 million people in America 2. Of or relating to the cause of streptococci 3. Degree of hotness or coldness measured on a definite scale 4. A procedure performed with instruments especially for the repair of damage or the restoration of health 5. To train by formal instruction (plural) 6. Three; having three elements or parts 7. A state of sleep characterized by increased neuronal activity, dreaming and rapid eye movements 8. Sound physically and mentally 9. Umbilical ________ 10. An institution where the sick or injured are given emergency medical or surgical care 11. A place equipped for testing, experimentation or practice (abbrev.) 12. A number of persons associated together in work or activity 13. The natural process in which a body repairs itself 14. Having a high degree of resistance to disease 15. A chronic lung disorder marked by recurring episodes of airway obstruction and labored breathing 16. The molecular basis of heredity 17. This makes up 15 percent of our total body weight 18. A mark left by the healing of injured tissue 19. Free from living organisms 20. Bodily exertion for the sake of developing and maintaining physical fitness 21. A lateral curvature of the spine

P U Z Z Down

1. Marked by or affected with skeletal deformity, disorder or injury 2. A specially trained medical technician certified to provide basic emergency services before and during transport to a hospital 3. Able to walk about and not bedridden 4. A prolonged contraction of a muscle resulting from rapidly repeated motor impulses 5. Supporting and strengthening cuff of the shoulder joint 6. One who focuses on a particular occupation or practice 7. Written order for medication 8. Exercise designed to cause a temporary increase in heart rate (abbrev.) 1




L E page

9. The state of being in good health 10. General condition or state 11. Arizona has the 2nd highest level of this disease in the world 12. A chronic disease in which there are high levels of sugar in the blood 13. Organ responsible for pumping your blood 14. Substances used to treat an illness 15. Order healthy items off of a restaurant’s __________ 16. A group of persons of common ancestry 17. Prescription (abbrev.) 18. By way of a vein (abbrev.) 19. A simple, painless test that records the heart’s electrical activity (abbrev.)






4 5

8 6






11 11

12 14





16 15


17 18 19 20





Answers onHealthstyle page 33 13


PAIN f���


earn how three Valley residents overcame chronic osteoarthritis pain—it could work for you, too!

14 Healthstyle

W What would you do if you learned you had a disease that would keep you from doing the things you loved most? No more shopping, golfing, swimming, hiking or playing with your kids or grandkids. What if you physically couldn’t take the stairs anymore or had trouble walking across the parking lot to your car? What would happen if you had to miss work or quit your job because your pain was so intense? Those are questions asked everyday by people who live with chronic pain from osteoarthritis (OA). OA is the degeneration of joint cartilage and it affects more than 27 million Americans each year. It can be caused by a number of factors including age, weight, overuse and even genetics. According to the OsteoArthritis Centers of America, OA is the most common form of arthritis and it causes severe joint pain and restricted movement, making it difficult to function through even the most routine daily activities.

OA pain most commonly occurs in these four areas:



Knees Hips

The Professional A���e��

“I didn’t know what good felt It’s common for athletes to like,” says Witczak. develop osteoarthritis at a much Even though he’d bounced back earlier age than most people. from previous injuries, Witczak They’re constantly exercising, suffered from a career-changing using their joints, experiencing meniscus tear while kicking for injuries and pushing their the Arizona Rattlers in 2008. bodies to reach full potential. The tear ultimately resulted in

“” “” You don’t have to be an athlete to do what I’m doing… I’m living pain free now

Many people who suffer from OA feel helpless, discouraged, unhappy, and reliant upon others. Some even endure painful surgeries and long recovery times that don’t always guarantee relief from symptoms.

As a young adult, Former National Football League (NFL) and Arena Football League (AFL) pro, Jason Witczak started suffering from OA. Witczak has been an athlete since he learned how to run and has participated in nearly every sport from cross country to basketball, ultimately building professional careers out of football and golf.

Phoenix residents Jason, Jane and Eva fought back against their debilitating symptoms and decided that putting up with pain—from OA and surgery—wasn’t an option.

During his football career, Witczak endured multiple sports-related traumas and surgeries that affected his ACL (knee ligament), meniscus (knee disc), and patella (knee cap).

Jason Witczak, 33 Healthstyle 15

his placement on the Injured Reserve list and the league suspended his play in 2009. His pain was unyielding and even though he’d undergone numerous surgeries and cortisone injections for previous injuries, the treatments did not lead him to recovery.

administered injections with the aid of a fluoroscope—a stateof-the-art medical imaging tool that ensures each injection is inserted into the knee joint correctly. After completing his first round of the six-week program, Witczak says he felt like a new man.

“It was even difficult for me “The injections I got had me to walk sometimes,” Witczack back on my feet quickly,” he says. “It was hard. I wasn’t ready says. “They rejuvenated me.” for my career to end.” After a painful 15-month hiatus, In conjunction with his football he was finally able to return career, Witczack also earned to both of his athletic careers. a PGA membership, but the In 2010, Witczak rejoined the OA-induced injury prevented Arizona Rattlers, completing him from qualifying for the the season with an impressive REMAX World Long Drive 93 percent of attempted points Championship; he had placed after touchdown (PATs). That 13th in the world during the same same year, he advanced his golf tournament the previous golf career by qualifying for year. He was forced to accept the REMAX World Long Drive that traditional treatments and Championship for a third time surgeries wouldn’t lead him and taking home second place at the Mile High Shootout in back into his sports career. Denver the following week. “It was a really dark time,” he “You don’t have to be an athlete says. to do what I’m doing,” says But even through his agonizing Witczak. “I found a natural injury, Witczak’s goals were treatment that’s not harmful concrete and he refused to give to my body, so it’s worth it. I’m up. He had to keep fighting. living pain free now.” “The mind doesn’t change,” he says, “your body does. Sometimes you have to reach out for your body to be healthier. Once your body feels better, your mind does, too—and that’s when you can accomplish the things you want to do.”

The Working M��

Not all people who experience osteoarthritis pain have physically strenuous careers. Factors like heredity and weight can also play a large role in OA pain. “Weak joints” can be passed down genetically At that time, a friend led him through families and extra body to the OsteoArthritis Program weight can break down knee at Arrowhead Health Centers cartilage, causing severe pain in Glendale. The program’s over time. curriculum combined physical therapy sessions with About 10 years ago, Jane Byrne injections of a lubricating was raising two teenagers and medication called hyaluronic working as a busy principal acid. This particular program when she began feeling acute

16 Healthstyle

Jane Byrne, 56

“ ”“ ” You can’t let pain get the best of you. You’ve got to live!

pain in both of her knees. Several members of her family suffered from chronic OA, so Byrne took action immediately and consulted a knee specialist. Her doctor said invasive surgery or painful cortisone injections were her only hope of finding relief.

“At the time,” says Byrne, “I thought, ‘Oh my gosh! I’m only in my forties. I shouldn’t need knee replacement surgery already.’” The cortisone injections worked for a few months, but the pain returned quickly. “At that point,” she says, “I wrote my pain off to weight and getting older and thought I just had to deal with it.” Regretfully, Byrne held back from her active lifestyle and tried to mask her OA symptoms with over-the-counter pain relievers. Eventually, the pain

to participate in family hikes, walks and adventures—two activities she says she couldn’t have completed without the OsteoArthritis Program at Arrowhead Health Centers.

OA symptoms can increase slowly and become much worse over time. Look for: Pain: Aches, swelling, or discomfort in the joint after movement.

“I might not go fast,” she says, “but I go. You can’t let pain get the best of you. You’ve got to live!”

Tenderness: Soreness after applying light pressure to the joint. Stiffness: Difficulty moving the joint when waking up in the morning or sitting still for a long time. Loss of Flexibility: Inability to move the joint through its full range of motion. Grating Sensation: Hearing or feeling a locking or popping sensation when you use the joint. Discomfort When Weather Changes: Pain in the joint when it rains or gets colder outside. *Consult an OA specialist if you have symptoms in your joints lasting more than a few weeks.

became unbearable. She knew she had to find a better solution but still wasn’t ready to accept surgery as her only remaining option. “I had an entire school to support and a family to take care of,” she says “and I couldn’t take six months off to recover from surgery.” She went back to her knee specialist. This time, she learned about the OsteoArthritis Program that wasn’t available several years earlier when she first tried to eliminate her knee pain. Byrne immediately

The Busy Re�i���

Aging, or “wear and tear,” is the primary cause of osteoarthritis and unfortunately, it’s an uncontrollable factor. Many people begin to notice the “By week four, I noticed a effects of OA in their early fifties significant difference—an and almost everyone feels some improvement,” she says. “I felt symptoms—if not all of them— like the combination of physical by age 70. therapy and the injections really helped my pain. And the She may be retired, but Eva injections were less painful than Lengfelder has more energy and a flu shot. I thought the whole zest for life than most 20-yearolds. She breaks a sweat five package was great.” days a week during her favorite As the program progressed, so water aerobics class, volunteers did she. Once again, she was able at church, sews everything to enjoy her favorite activities from potholders to aprons, like shopping, volunteering, participates in monthly Red Hat traveling with her family and Society gatherings and cheers walking her dogs. enrolled in the treatment program and was surprised at how quickly she began to notice a change.

“I’m not on pain medications anymore,” says Byrne, “and the best part is that I don’t feel like I need them as long as I stay in the program and keep moving.” The program gave her an appreciation for movement and she’s incorporated physical therapy into her daily life. “I’ve learned how important it is to keep moving,” she says. “You cannot get sedentary. What kind of life is that?” This past December, she was able to hang Christmas lights on her house and during a recent vacation to Hawaii, she was able

Eva Lengfelder, 83 Healthstyle 17

on the Nebraska Cornhuskers Her positive attitude, intolerance every chance she gets. She for pain and dedication to the doesn’t have time for pain. program helped her overcome her agonizing symptoms More than 20 years ago, quickly. Lengfelder was still living in Nebraska when a skiing accident “I just feel really good after the left her with sore knees and the injections,” she says. “That kind early stages of OA. of surprised me, too. Usually when you hear the word ‘shots’ She expected to have pain after you feel disabled. You think her injury but it became worse you’ll have to have someone over time and she reached drive you home, but that’s not the case with these [injections].”

“” “” There’s hope for everyone. You don’t have to wait to feel better.

out to her doctor for help. He recommended arthroscopy—a mildly-invasive surgical procedure used to visualize, diagnose, and treat problems inside the knee joint. The arthroscopic surgery helped for a few years, but the results eventually wore off. By the time she moved to Phoenix 10 years later, the pain had spread to both knees and was completely unbearable.

Lengfelder says independence is a key benefit of the OsteoArthritis Program. “I walk better, I feel better, I can do more things. And I don’t have to depend on anyone else to help me do them,” she says. She is enthusiastic about maintaining her improvement through the OsteoArthritis Program.

“It was bad pain,” says Lengfelder. “Pain that I couldn’t stand.”

“Dr. Vosler seems to think as long as I continue the program, I’ll either prolong knee surgery or I won’t need it at all,” says Lengfelder. “That’d be great.”

She wasn’t willing to let pain interfere with her life and she met with her doctor to learn her options. When Lengfelder told her specialist about the temporary results of her previous arthroscopic surgery, she was directed to the non-surgical OsteoArthritis Program.

While she was receiving treatment for her knees, Lengfelder learned that the OsteoArthritis Program could relieve pain in other joints, too. So when she started experiencing back pain, it was an easy decision to sign up for the program; she plans to begin treatment for her back in March.

“As soon as I started feeling pain again,” says Lengfelder, “I got help with the OA Program. I didn’t want to wait and I think that helped me a lot.”

Her advice to others: “I think anyone with joint pain should do what I’ve done because it works. There’s hope for everyone. You don’t have to wait to feel better.”

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Facts From the E���� a�

• Hyaluronic acid injections can be repeated every six months, though many people experience relief for years and don’t feel the need to repeat the program as often. • Patients always experience longer pain relief for when combining physical therapy with hyaluronic acid injections. • Studies from the OsteoArthritis Centers of America show the joint is missed 30-35 percent of the time without the use of a fluoroscope. • Most major insurances, including Medicare and HMOs, cover the program every six months because they know the program works and is a great alternative to surgery. • The national average for the success rate of the OA program is 86 percent; however, some programs (like the one at Arrowhead Health Centers) rank even higher. • There are several brands of hyaluronic acid. Some, like Supartz, are purified, FDA approved, and have no reported side effects. Raychel Kelly is the OA Relationship Manager at Arrowhead Health Centers and has helped thousands of people find relief from OA pain. For more information about the OsteoArthritis Program at Arrowhead Health Centers, call Raychel at 623-334-4000 x7028.

how to make Meaningful resolutions Rack up your resolutions and achieve success By: John N. Robinson

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s humans, list building is one of our most basic instincts. We catalogue everything from grocery shopping to party invitations to chores on a good, old-fashioned “to-do” list. This natural habit is supposed to organize thoughts into a sense of peace and lead us to the mental utopia called “mind at ease.” But, the success rate for completing lists is only one in five, which leaves the lonely person who got it all done with the uneasy sense of “what next?” And, in the end, if you’ve traded obsessing over a to-do list for the anxiety of having nothing to do, have you really achieved peace of mind?

should first consider the impact they want. Is the accomplishment really going to give you the emotional or physical results you want?

The simple answer is “no,” but all hope is not lost. Believe it or not, there are plenty of ways to successfully build and complete lists that are meaningful to you. The biggest mistake most people make is completing lists just for the sake of saying, “I got it done,” when they

In my years of experience with high-performing people in professional sports, entertainment and Fortune 100 companies, I’ve learned and mastered several techniques that can increase your chances of putting that completed New Year’s resolution in your back pocket. And what better way to present those helpful tips to you but in – you guessed it – a list!

Take your New Year’s Resolution list, for example. Nearly everyone celebrates the New Year by making resolutions, and by now, many of them are already forgotten. This list is no different than any other except that according to Opinion Research Corporation International, only eight percent of resolutions get completed. That means out of all the promises to lose 10 pounds, stop smoking and spend more time with family, only a small percentage of us actually achieve our goals and experience the sense of accomplishment.


B� Re��is�i�

It might sound obvious, but set goals for resolutions you can actually accomplish. The easiest way to do this? Start by choosing something you can attach to emotionally. If you lost a parent to heart disease, you may be more motivated to lower your cholesterol. When the goal is important and you feel connected to the cause, you’re already one step ahead. Second, make sure the resolution is easy to commit to and hard to get out of. If you want to stop smoking, think of the money that you’ll save by doing so and then tell a bunch of people that you’re quitting. It’s harder to get out of the commitment when others are holding you accountable, too. And third, evaluate the level of effort you’re willing to put into this goal. If you want to work out, set a reasonable goal. If you didn’t work out at all last year, putting the expectation on yourself to hit the gym daily probably isn’t realistic.

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Organ��� Y��� Th�u�ht�

If you want to wow yourself with meaningful accomplishments, start with knowing what matters to you most and the amount of effort it’s going to take to get there. Think about the benefits of accomplishing your resolution, the more the merrier, and write them down. For example, if your resolution is to shed some

“Fulfillment, peace of mind and enlightenment can be achieved by just a few, simple steps.” pounds, the benefits could include having more energy, feeling more confident, enjoying better sex, doing more activities, looking better in your clothes, receiving ego-boosting compliments, lowering cholesterol, relieving knee pain, beating your buddy on the basketball court… I think you get the point. The more benefits that you can associate with one resolution, the higher your chances of success. You should also be specific and avoid ambiguous words. Saying you want to work out “more” could mean walking your dog around the block once a month or running five days a week. Think about what works with your schedule and the effort you’re willing to put into the resolution.


Ac��p� ��� Re�ult�

The most important part is to ACCEPT whatever the end results may be. By setting your expectations too high or too low, you will be setting yourself up for disappointment. And keep in mind that it’s not okay to undercut your abilities, either. Pretend you’re back in school. If you know you spent hours studying and preparing for a test, it’s easier to accept your final grade. In the end, the sense of knowing you gave it your all is the true measurement of success and the results are just that, results. Fulfillment, peace of mind and enlightenment can be achieved by following just a few, simple steps. The important part is to set out to do what means the most to you and accept that you gave it your all in the end.

John N. Robinson is an entrepreneur who has helped launch and develop multiple companies and brands. He is also an expert management coach, activist for organizing thoughts and helping people become the significance they seek. He has a B.S. in Marketing and M.B.A in Entrepreneurship and has spent years of strategic service in senior Marketing roles for Discover Card, G.E. Capital, AT&T and Citibank. In health care, John continues to help the management team Arrowhead Health Centers, a Phoenix-based multidisciplinary outpatient services facility where he provides leadership insight and expertise to all functions of the business. Visit or send e-mail to john@backupceo. com for more information. Healthstyle 21

4 Mindful

Secrets to Simplifying Health Insurance It’s true, choosing the right health insurance can be more complicated than a Fortune 500 company’s annual budget report, but this easy, fourstep guide to health insurance can help you break down the variables and sum up the plan that’s best for you.

he open-enrollment period for health insurance T plans comes only once a year and the associated paperwork usually generates as much joy as a midJuly heat wave. But don’t be tempted to check the box next to your current health plan just to avoid a little extra reading. Once you’ve made your decision, you’re stuck with it for a whole year. That’s why we’re spilling our guts and exposing the secrets to easy insurance.

SECRET #1: Hidden Costs are Everywhere

Shopping for health insurance can be like buying a pre-owned vehicle — you might think you’re getting a good deal when you drive away from the dealership, but there could be additional costs you didn’t expect right around the corner. Many health plans have hidden variable costs that can include premiums, co-pays, deductibles, exclusions and more. For example, you might select a plan with $15 co-pays for general office visits and $60 co-pays for specialists. That’s pretty reasonable if you only see your general practice provider during the year, but doctors, such as chiropractors, dermatologists, physical therapists, pain management physicians and more, may be considered specialists even if you see them on a regular basis. Prescriptions are also a huge factor when finding your insurance match. Even if you don’t go to the doctor every month, chances are, there are one or more monthly prescriptions you depend on. Some plans use a tier system for prescriptions, which may end up hitting your wallet more than you expected. For example, your insurance plan may boast having hundreds of prescriptions under $10, but the pain medication you need after surgery or your monthly blood pressure pills may not fit under that category. You could also find that some of the prescriptions you need may not be covered by your plan at all. It’s important to compare the value of your benefits versus your annual cost. Don’t be afraid to ask your insurance company about costs for the benefits you need. Think of it this way: if you go with a cheaper health plan but it doesn’t pay for the doctors and prescriptions you need, you’re not really making the most out of your health insurance dollars.

SECRET #2: The Services and Medications You Need May Not Be Covered

Shopping for insurance might sound only a touch more appealing than getting a root canal (which may or may not be covered with your current plan), but it’s a chore that could guarantee your benefits match up with the services you need. You may not be the only one who’s made modifications within the last year— insurance companies can change benefits and coverage options sometimes faster than you can say, “HMO,” so it’s important that you read the fine print to see where your existing plan may have changed.

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SECRET #3: Your Doctors, Chiropractors and Therapists May Be Excluded

Pretend you’ve been invited to a V.I.P. event with your best friend. When you arrive, the bouncers wave you through to the red carpet but keep your companion locked up behind the velvet rope. The abrupt separation could cause confusion, distress and anxiety for both of you and it would most certainly ruin your experience. The same uneasy feelings can occur if the insurance plan you choose doesn’t include your favorite doctors on their exclusive “preferred provider list.” It’s no secret that your doctors play major supporting roles when it comes to your wellness and the key to staying healthy is visiting them for routine maintenance or when you don’t feel well. But let’s be honest: if you’re forced to visit a clinic you loathe, your chances of actually going are less likely than a D-list actor winning an Academy Award. The best way to keep your favorite clinic and physicians is to do some minor research before committing to a plan. Check insurance company websites to see whether your primary care provider and any specialists you favor are included in the plan’s network. (We like the easy-to-use Health and Dental Provider Directory on Blue Cross Blue Shield of Arizona’s website: Provider-Directory.) While you’re searching, keep in mind that some companies have abundant lists of health care providers, but many are no longer accepting new patients or won’t be able to get you in for weeks. If your doctor’s office has a website, another helpful approach is to log on to see if they have any online insurance-friendly tools. The Ease of Use Grid on Arrowhead Health Centers’ website ( outlines the coverage and benefits for each plan the office is contracted with so there aren’t any surprises.

SECRET #4: Your Overall Experience Will Be Determined By the Plan You Choose

If you’re planning a vacation to Disneyland, you probably think about how to create a trip that’s enjoyable, cost-effective and includes everything you want to do. If you go with people you enjoy spending time with, such as friends and family, you’ll have a lot

of fun and end up with some great memories. And if you plan to go on a weekend that’s less crowded, you’ll spend less time in line, experience more rides and have the satisfaction of getting good value for the money you spent. If you think about it, the same theory applies to choosing health insurance. If you want your overall health care experience to be enjoyable, cost-effective and inclusive of everything you need, such as medical services and prescriptions, you’ll need to choose a health plan that incorporates all of those things. For example, if you see several types of doctors such as a family physician, a chiropractor and a pain management doctor, consider choosing an insurance plan that allows you to visit an office that provides multiple specialties in one location—this could save your bank account from a day or two of childcare or spending vacation days to see your doctors. The plan you choose could be inexpensive, the services you need may be covered and your doctors may be contracted, but are you really saving time and money if you have to drive to multiple locations to get what you need (one location for appointments, another for labs, a third for x-ray, etc.)?



Did your insurance company alter benefits, add new plans or remove coverage in certain areas? Look for adjustments like an increase in cost for your spouse or dependents or the plan dropping coverage for your monthly prescription. It’s also important to be on the lookout for illusionary benefits (AKA “perks” that don’t provide value to your coverage). For example, some plans claim to have chiropractic benefits but then only allow $43 per visit and have a co-pay of $40. Other companies sell out-of-network benefits but then penalize your doctors if you use them. Being aware of these small changes could make a big impact on your quality of care in the future.



Services Are all of the services I need covered and can I get them all performed at one location?

Almost Always


Probably Not (Expect multiple appointments and some traveling)

Medications Are my medications covered?

Almost Always


Usually, but check closely

Doctors Is my doctor’s office in the network? Are the doctors accepting new patients?

Almost Always


Hit or Miss

Out of Network Flexibility Do I have the flexibility to see a doctor that’s not in my network?

Almost Always


Not Likely

Costs What are the monthly premiums, copays and coinsurances I will have to pay?




Overall Experience Is the plan easy to use and respectful of my time and money? Does it allow my health care to be convenient and accessible?

Almost Always


Hit or Miss

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Doctor’s Orders

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Dirty Secrets little

Hate getting sick? So do we. The ugly truth is that microbes, bacteria and other vicious microorganisms don’t want you to know where they hide. That’s why we’ve done some sleuthing to unveil the top 12 little-known places where germs dwell.

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Doctor’s Orders

If your body is a fortress, it’s constantly under attack from the unyielding, battle-driven enemies we call germs. Bacteria are always looking for the next opportunity to invade. You’ve probably heard the best ways to keep them from storming your stronghold are to wash your hands regularly with soap and warm water, block your sneezes with your elbow instead of your hands and keep your distance from sick people. Those examples are great weapons against your microbial foes, but keep in mind that germs are sneaky and can lurk in the least likely of places. But before you surrender, fight back by reading this list of the top 12 not-so-obvious places germs hide. We’ve also included some helpful tactics that can help protect your body from future invasions.

1. Washer and Dryer

The laundry may be done, but that doesn’t mean your clothes are clean. Whether you use your household washer and dryer or visit a laundromat, these cleaning machines can harbor loads of germs. Most clothes are cleaned in cold or warm water and without bleach, which fails to kill bacteria. And when the clothes move to the dryer, so do the microbes. Clean your machines by running some bleach through an empty cycle and use hot water whenever possible. You can also find sanitizing products at your local grocery store for under $10. Try Clorox Washing Machine Cleaner or Washer Magic by Summit Brands.

2. Restaurant Menus

Unless you saw your hostess disinfect your menu, chances are it wasn’t cleaned before it reached your hands. But that doesn’t mean you have to go hungry. As long as you avoid touching plates, silverware or glasses with your menu and wash your hands before you eat, you’ll be in the clear.

3. Candy Bowls

The lollipop you’re craving may not be as sweet as you think. Your hands are likely not the first pair that have sifted through the office candy jar. Chances are the container is replenished more often than it’s disinfected, making it a prime location for viruses, germs and bacteria to live. We suggest bringing your own tasty treat or cutting the calories altogether.

4. Makeup Brushes

Did you know makeup brushes can harbor millions of harmful bacteria? suggests cleaning your cosmetic applicators with shampoo and warm water at least once a week to avoid unwanted blemishes and get the most mileage out of your expensive brushes.

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5. Hotel Comforters

Even if you’re traveling by yourself you’re probably not sleeping alone. The hotel you’re staying at may have given you fresh sheets, but if you assume your comforter is just as clean, think again. Unless you like cuddling with bed bugs, we suggest avoiding the duvet and turning down the covers. You can also say “bon voyage” to comforter cooties by asking room service to make sure the one on your bed is bacteria-free.

6. Your Shower Curtain

Just because it’s in the shower doesn’t mean it’s clean. Soap residue isn’t the only scum breeding on the privacy shade in your bathtub. The consistent moisture and influx of hot water can turn your bathroom into a petri dish. If you have a vinyl shower curtain, cleanse it daily with antibacterial spray and run your fabric curtain through the washing machine (pre-disinfected, of course) at least once a month.

8. Light Switches

Touching a light switch is practically unavoidable and the amount of germs that hide on this often-used and rarely-cleaned item can be a real turn-off. Now that you’re enlightened, use a dry cloth and a little rubbing alcohol to quickly disinfect the switch plates in your home. We also suggest carrying a travelsize bottle of hand sanitizer to use after touching switches in public restrooms.

7. Lemon in Your Water

That slice of fresh citrus in your glass isn’t as refreshing as it sounds. This universal restaurant request is one of the easiest ways to pick up germs. The lemon you’re about to drop in your water has already been through multiple waiters, bartenders, and restaurant staff—all of whom have most likely touched the items of every patron they’ve served. One study, performed by clinical microbiologist Anne LaGrange Loving, showed that nearly 70 percent of restaurant lemons contained germs or bacteria from fecal matter, saliva, skin and the environment. Yuck! Next time you’re thirsty, we suggest skipping the lemon and ordering your H2O without the microbes. Healthstyle 27

Doctor’s Orders

9. Purses

Stopping for lunch or a quick bathroom break? Think twice before setting your favorite handbag on the floor because it’s one of the most common ways to pick up and spread germs. Keep your purse on your shoulder, hang it on a chair or set it on the table to avoid nasty organisms. Looking for a stylish solution? You can purchase a tabletop purse hanger at most department stores or choose from over 100 fun options at

10. Pens and Pencils

It isn’t exactly common practice to give your hands a scrub before jotting down a few notes. And think of how many people use the restroom prior to a conference call or chew on a pencil during a board meeting. Offering a writing utensil to a forgetful coworker might seem nice, but your friendly gesture has the word “disgusting” written all over it. Unless you enjoy getting sick, keep your pens to yourself by hiding your favorites in a desk drawer so they’re out of sight and away from germs. You can also keep extras in a community jar on your desk to share with colleagues.

11. Yoga Mats

That meditation pad you’re using may not be helping you reach nirvana. Even if you don’t break a sweat during your workout, public yoga mats are one of the biggest germ collectors at the gym. They’re used by multiple people numerous times a day, dragged across the floor, and piled on top of one another. Not so Zen if you ask us. We suggest a quick wipe-down with sanitary wipes (often provided by your gym) or purchase your own pad, available at most department stores such as Target or

12. Salt & Pepper Shakers

When was the last time you ran your salt and pepper containers through the dishwasher? Unless you answered “today,” spices aren’t the only thing you’re shaking onto your food. These dishes are left out and used often so the easiest solution is to avoid germs by washing them frequently.

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APPlying Sleep Cycle Alarm Clock

$0.99 iOS This tool analyzes your sleep patterns and wakes you during the lightest sleep phase so you feel rested and relaxed.

Good Health

10 smart phone tools you’re sure to APPreciate! OnTrack Diabetes

FREE Android Track your blood glucose, diet, medication, blood pressure, pulse, exercise and weight with a variety of exportable logs, graphs and reports that you can share with your doctor.


$1.99 iOS Get pharmacist summaries of prescription drugs. Organize medications keep track of allergies and identify unknown pills.


Stress Check

FREE Android and iOS Check your stress score and find areas where stress affects you most. Actionable recommendations help you effectively target and reduce high stress.

FREE Android and iOS Insurance holders can view claims, find specialists, make appointments, check prescription drug prices view ID cards and more.

Diet & Calorie Tracker

Fast Food Calorie Counter

FREE Android and iOS This meal and fitness app helps you track the number of calories you consume and burn. It also suggests workouts with videos.


$0.99 Android and iOS Videos, images and advice lines help you evaluate symptoms, find doctors, learn about medications, explore procedures, evaluate medical conditions, etc.

$2.99 Android and iOS Stay on track when you’re on the run! Review nutritional information for over 70 restaurants and thousands of menu items.

My Medical

$1.99 iOS This tool keeps track of medical information including, medications, doctor information, tests, surgeries , insurance, medical records and more.


FREE Android and iOS UnitedHealthcare’s GPS app helps you locate the nearest doctor, clinic or hospital that participates in your selected UHC network. Healthstyle 29

Weird Science


Ironman Insider By: Ray Dean


ools are essential to every profession. Whether you’re a doctor, a construction worker, a parent or an active triathlete (like me), having the right tools can enhance the job you’re doing and increase your ability to become healthier in your life and achieve the goals you set for yourself. Whether I’m training for an upcoming event or simply enjoying time at home with my family, I understand the importance of maintaining good fitness and tracking daily activities. So naturally, when I heard about a lifestyle monitoring wristband called UP by Jawbone, I had to test whether my health habits were “UP” to the product’s standards.

What is it?

Product reviews and recommendations from marathoner and triathlete, Ray Dean.

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UP is a lightweight, rubber, waterproof bracelet (visually similar to Lance Armstrong’s LIVESTRONG Bracelets) that can be worn 24/7 and tracks the three most important aspects of healthy living—eating, sleeping and exercising. It syncs to your iPhone with a free app and is ideal for anyone who wants to monitor, understand and improve their lifestyle and health habits. And the best part is you don’t have to be a fitness junkie to experience the full benefits of this product.

How does it work? The Jawbone UP uses an accelerometer—the same technology applied in iPhones, iPads and pedometers to measure direction

and movement. This software counts and monitors calories, steps, intensity levels and sleep patterns. Since most of the health gadgets I’ve used in the past focus specifically on workouts and ignore the remaining 20+ hours of the day, I was particularly fascinated by UP’s attention to sleep zones. The automated bracelet can tell whether you’re sleeping lightly or deeply, how long it takes you to fall asleep and the number of hours you actually slept. UP also offers the ability to set a “Smart Alarm,” that gently vibrates on your wrist, waking you up slowly and naturally versus an anxiety-causing alarm clock that startles (and in some cases, irritates) you awake.

The biggest drawback to UP is that it’s only compatible with iOS devices at this point (iPhone 3GS, 4 and 4S, iPad and iPad 2, iPod Touch in 4th Generation and newer, though GPS functions in the app are limited). But good news for non-iOS users: announced an Android version is in the works. UP’s battery life is touted at 10 days on a full charge (this was my experience); however, there have been multiple reports stating that isn’t always the case. The creators of UP didn’t take the feedback lightly and issued a full refund to anyone who wasn’t happy with their UP. This classy move by the folks at Jawbone encouraged me to believe their brand is dedicated to customer satisfaction, ultimately leaving me with high hopes as I continue to use my UP.

You can also track your diet with the snap of a few photos. Approximately 30 minutes after every meal, the UP app will send a “Push Notification” to your iPhone asking you to rate how you feel. Over time, Buy It you’ll develop a You can own an UP for about $100.00 and it can c o m p r e h e n s i v e be purchased in-store at Target, Best Buy, Fry’s journal of all of your meals, allowing you to learn Electronics and other major appliance distributors. which foods make your body feel best (and worst). You can also find it online at Just like a personal trainer, UP will help you set targets and reach personal health goals. And if Ironman Rating you need a little extra motivation, you can even All in all, the Jawbone UP is a great product that use the UP app to compete with your friends. should keep you engaged and allows you to monitor The challenges consist of fun health goals and personal goals and even challenge your friends. I competitions that inspire you to move more, sleep better and eat smarter. They’re a great way to stay would recommend this product to anyone who motivated and engage with friends. From easy to wants to track their activity, sleep patterns and intense and individual to team, there’s a challenge diet. for everyone. You can join as many as you like or I give UP a 2 out of 3. even create your own UP challenge.

Technical Details

Being a tech-savvy guy, I originally had hoped this product would sync with my mobile device over bluetooth radio, wirelessly; unfortunately, it doesn’t but the process is still very simple. Simply plug the end of the UP (headphone jack) into your iPhone and the app (free on iTunes) syncs all of your sleep, food and fitness information compiled on the UP. You’re only required to sync your device once a week; however, out of sheer anticipation, I found myself downloading data every morning so I could review my sleep patterns.

Ray Dean is a self-motivated athlete with a background in health care who has participated in numerous triathlons and marathons. He is passionate about experiencing how the union of technology and fitness can help athletes reach their peak performance and utilizes cuttingedge gadgets and tools to track health and fitness, enhance physical success and increase well-being. Ray is not affiliated Jawbone or its subsidiaries.

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PET/CT and


Cancer Detection, Evaluation and Treatment Cancer; It seems we hear about it every day. Our lives have been increasingly touched by this disease, either through a friend, loved one or personal experience. The role of diagnostic imaging in detecting cancer earlier and assisting in the treatment of cancer has grown significantly as technology advances in the areas of medical imaging. At Sun Radiology, molecular oncology imaging is our specialty and our mission is to detect cancer earlier and faster. Through the use of PET/CT scan we are accomplishing that regularly. The PET scan was developed approximately 30 years ago, but the recent development of the PET/ CT has elevated its use even more. The PET/CT Scan has impacted the history of cancer detection and treatment. The introduction of PET/CT, or Positron Emission Tomography/ Computed Tomography was so remarkable that in the year 2000 that it was named Invention of the Year by Time Magazine. PET/CT use has continued to grow as all physicians (not only oncology specialists) understand its value. PET scans are ordered by a wide range of specialists ,including Family Doctors and Pulmonologists. Today PET/CT is still the most powerful tool for detecting, staging and assisting in the treatment and evaluation of many cancers. The PET/CT combines the traditional CT (Computed Tomography) with nuclear metabolic imaging (PET) . While a CT scan takes static images of the inside of the body, the PET actually records images of the body as it is functioning at the metabolic level. PET/CT scans measure

important body functions, such as blood flow, oxygen use and sugar (glucose) metabolism, to help doctors evaluate how well organs and tissues are metabolizing glucose at a molecular level. A PET/CT scan is non-invasive, completely painless and has no side effects. After fasting, a patient will receive an intravenous injection of a radioactive glucose called FDG or Fluorodeoxyglucose. Following the injection, the patient will rest quietly while the glucose is distributed throughout the body. After the distribution time is complete, the patient will then be asked to lie on a table that slowly passes through the scanner. Once inside the body, radioactive glucose is attracted to cancer cells and will cluster around an area of cancer growth. Many types of cancer cells have this characteristic, particularly cancers of the brain, breast, esophagus, cervix, colon, thyroid, lung and pancreas, as well as lymphoma and melanoma. The PET/CT can pinpoint the exact location of cancer cells, an ability that CT or MRI do not have. The specially trained Radiologist who reads this study can identify new cancer cell activity, treatment progress and reoccurrence of previous cancer. The major benefit of using a PET scan for cancer diagnosis is that it allows the patient to receive an early diagnosis of cancer, sometimes before symptoms, when the cancer is most easily treated. It also makes it possible to scan the entire body for cancer cells. Looking at the entire body allows the oncologist to determine the extent of the cancer and make the best possible decisions about cancer treatment. If you have a history of cancer and you have not received a PET/CT, you should discuss the possibility of a PET/ CT with your physician. Cancer patients receive follow up scans periodically, but the main additional value of PET/CT is its ability to detect cancer reoccurrence in the lymph nodes earlier and more precisely than CT or MRI. The PET scan also detects metastatic lesions (cancer spread) that would have been missed on conventional imaging or are located in clinically hidden or difficult areas.

PET/CT can be used in the following: •

• • • •

Detecting cancer or spread of cancer in the body Treatment and planning with Radiation Therapy Treatment and planning with Chemotherapy Treatment and planning with Surgery Assist in Biopsy 32 Healthstyle

Differentiating benign from malignant masses • Indentify lung nodule as cancer, especially in patient with history of tobacco use. • Other PET/CT indications: Assist in diagnosing Alzheimer’s dementia. •

All private insurance companies including Medicare and Medicaid pay for PET/CT scans. The referring physician and the imaging center work together to verify specific local coverage guidelines and obtain preauthorization prior to performing the scan. There have been many new advances in PET/CT and in the



Answer Key

radioactive isotopes used in the exam throughout the years. For example the newest PET/CT is one that uses a radioactive sodium fluoride isotope as opposed to glucose isotope. This new Sodium PET/CT is found to better detect cancer spread to the bones. At Sun Radiology, molecular imaging technology and the advancements in cancer imaging and detection is of the highest importance. We are dedicated to bringing new technology and health care innovation to the medical community. Our mission is to detect cancer earlier and faster as well as to to serve and empower both patients and doctors. Sun Radiology is a locally based radiology center with several locations serving the Phoenix area. In addition to PET/CT we also provid other Nuclear Medicine studies, MRI (both open and high ďŹ eld), CT, Digital Mammography, Ultrasound, Digital X-Ray and DEXA. We also perform several Interventional Radiology procedures including Breast & Thyroid Biopsy.

Open Evenings & Weekends Sun City/Peoria 13090 N. 94th Drive # 103 Glendale 16222 N. 59th Ave. #C-150

Central Scheduling Phone 623-815-8200 Fax 623-815-8299

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FREE Vitality


ure, hitting the gym and eating your veggies at mealtime are great components to living a healthy lifestyle, but maintaining strong relationships with loved ones is just as (if not more) important. The YMCA recognizes spending quality time together as a family as one of the best ways to improve your household’s health and well-being. In addition, research from the University of Minnesota shows how family time can help prevent high blood pressure, stress, depression, heart disease, eating disorders, obesity, behavioral conditions, and other unhealthy characteristics in both kids and adults. And while it’s no secret that doing fun activities together is one of the easiest and most gratifying ways to build family closeness, going to the movies and playing arcade games at your favorite pizza parlor can be hazardous to your wallet. Here’s a list of complimentary—that’s right, FREE—local activities that even your youngest family members will fancy.

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AZ Complimentary local fun the whole family can enjoy!

Get Cultured

If you live in Cave Creek, Chandler, Glendale, Mesa, Peoria, Phoenix, Scottsdale, or Tempe, your neighborhood library offers Culture Passes that are good for free admission for two to a number of exciting, kid-friendly venues including: Arizona Historical Society, Arizona Museum of Natural History, Arizona Science Center, Cave Creek Museum, Children’s Museum of Phoenix,

Deer Valley Rock Art Center, Desert Botanical Garden, Desert Caballeros Western Museum, Phoenix Art Museum, Phoenix Zoo, Pueblo Grande Museum, Scottsdale Museum of Contemporary Art, and more. Each library has a restricted amount of first-come-first-serve passes available and venues vary so it’s best to check with your local branch in the morning when the expired passes are restocked for checkout.

Make a Splash

Go on Tour

How would your kids like to spend an afternoon surrounded by candy and teddy bears? Fortunately for your youngsters, the Stuffington Bear Factory and Cerreta Candy Company think that’s a great idea. These kid-friendly businesses offer free tours that give your little ones a behind-the-scenes look at the manufacturing, history, and hard work that go into creating some of their favorite goodies. Visit and for more information.

Be a Cheap Skate

Got skates or a skateboard? From Peoria to Apache Junction, the Valley has over 15 free skate parks where kids of all ages can cruise around on skateboards, inline skates or roller skates. Some venues have amiable features like shade and misting systems at Gateway Park Skate Plaza in El Mirage and others are fenced and well-lit making evening skating fun. Lots of parks have ramps, bowls, and street courses for serious skaters and novices can have fun while they watch those who are more experienced practice. Most of the parks are great for all ages, but check with your city’s website to research which ones might be best for your family.

With a nickname like “Valley of the Sun,” it’s easy to see why splash pads and various types of aquatic parks are popping up all over the metroPhoenix area. As soon as it gets toasty outside, round up the kiddos for some aquatic exercise and head to the Pecos Park Spray Pad in Phoenix, the pop-jet fountain in Scottsdale Quarter, the Aquatic Playground Splash Pad in Glendale, or any one of Arizona’s neighborhood water parks. Nearly every community has one or more of these H20 playgrounds, but some close during certain times of the year or for maintenance, so check with the city before you suit up. You can also cool off at one of the Valley’s public swimming pools. They usually charge a nominal fee to get in (less than two bucks) and some even have fun features, like waves and slides. Visit your city’s website for locations and information.

Create a Masterpiece

Kids love to build and create. All of the Valley’s The Home Depot locations have monthly classes on Saturdays from 9:00 a.m. to noon that teach your tyke how to use tools and create masterpieces ranging from birdhouses to racecars. The Home Depot also includes a kid-sized orange apron and all of the materials for the project. Visit for more information. The City of Tempe also offers a fun crafting experience for preschoolers called Free Art Friday—and you don’t have to be a Tempe resident to join in on the fun. Lakeshore Learning Store’s two Phoenix locations also invite kids to participate in free arts and crafts projects every Saturday from 11-3 p.m.

Have You Heard?

Arizona may be considered a youngster in comparison to other states in our nation, but the Grand Canyon State is still rich in heritage. The Heard Museum in Central Phoenix is the perfect place for your family to learn about Arizona’s history, peruse priceless art and exhibitions, and experience hands-on knowledge about American Indian cultures. Almost every second Sunday of the month, the Heard Museum in Phoenix opens its doors to the public for free. For more information, call the Heard Museum at 602-252-8840 or visit Healthstyle 35

Free Eats


Go to the Mall

The shopping may not be free, but many Valley malls have indoor play areas that will really entertain your younger children. Both Arrowhead Towne Center in Glendale and Chandler Fashion Center have jungle gyms, slides, and fun obstacles for kids to climb on. If you’re willing to part with some nominal pocket change, your kiddo can take a spin on the carousel at Superstition Springs Center in Mesa. Don’t forget to check your favorite mall’s event schedule. There are often free events where your kids can build a take-home model at the LEGO Store, make a Disney Store craft, or enjoy live entertainment in the amphitheater or food court.

Take a Hike

Want to exercise your child’s body, mind, and imagination? The perfect place to do all three is at Waterfall Trail in the 30,000-acre White Tank Mountain Regional Park. Your family can enjoy an easy hike (or walk, rather) while you explore a scenic desert mountain trail that leads to— you guessed it—a waterfall. The best chance to see the waterfall flowing is right after a heavy rain, but even if it’s dry when you go, the hike is still a fun experience. On the way, you’ll discover authentic Hohokam petroglyphs, making this hike a great way for your kids to experience ancient artifacts up close. The trail is regularly maintained and less than two miles round trip, so even your little ones can go. You’ll want to bring plenty of water and a camera and you can also pack a light lunch or healthy snacks to enjoy at one of the park’s many picnic sites. 36 Healthstyle

Love Your Library

Your library is much more than just a local book warehouse. Your family can participate in hundreds of free events ranging from arts and crafts, educational workshops, games, and more. The Glendale Public Library offers about 250 opportunities every month for all ages, including story times for your little ones, video game seminars for teens, and musical entertainment for adults. Your family can join in on book discussion groups, small business workshops, crafting, cultural events, and a multitude of special interest courses. Visit your city library’s website and sign up so you can get the events calendars in the mail or by e-mail. And while you’re visiting for fun events, remember to check out books, DVDs, CDs, magazines, newspapers, and even video games to continue your fun library experience at home—for free!

Pedal Around

Make riding bikes a family event. Take a trip around your neighborhood or ride to a fun destination like a local frozen yogurt or smoothie shop for a double dose of healthy fun. If you want to make the experience extra adventurous, toss your bikes in the back of the SUV and drive to a beautiful park, like South Mountain. The Arizona Canal path is also a fun ride and is easy to access no matter where you live in the Valley. It runs all the way from Glendale to Scottsdale’s east side, cutting straight through Phoenix. The scenery contains everything from city parks to desert landscape and your kids will enjoy getting to trek across both paved and smooth dirt paths.

Everyone loves getting a great deal, especially when your kids can benefit, too. So take advantage of these terrific AZ restaurants that let your small fry chow down for free. Arizona Pizza Company Kids eat free on Mondays with the purchase of an adult meal. Located in Glendale. Chick-Fil-A Your kiddo gets a free meal when you purchase one. Promotion varies per location, so check in with your favorite Chick-Fil-A restaurant for hours and days of the week. Valley-wide locations. Johnny Rockets All day, every day, kids 12 and under get free food and a drink with the purchase of an adult meal and drink. Valley-wide locations. Tropical Smoothie Cafe On Sundays, kids 12 and under receive one free Big Kahuna or Little Surfer Combo with the purchase of a Paradise Combo. East Valley locations. TGI Fridays Mondays and Tuesdays all day, kids under 12 eat free from the kids’ menu with the purchase of an adult meal. Valley-wide locations. Arriba Mexican Grill Children get a free meal on Sunday fun-day with the purchase of an adult entrée. Valley-wide locations. Chompie’s Get a free kids meal, all day every Monday and Tuesday, with the purchase of an $8.00 adult entrée. East Valley locations. Codfather On Tuesday evenings, kids eat free from the Kids’ Menu with an adult combo meal. Located in Phoenix. All programs, details, and prices are subject to change without notice. Please contact the restaurant in advance to verify the “kids-eatfree” promotion requirements.

“Say What?” Health-minded quotes from the rich and famous...

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I’m a parent, and I try to take care of my health and keep my life in order. In the last few years I’ve really had to decide what’s important to me, and it seems to me that my family and my health are top on the list. And those have nothing to do with show business. Diana Ross

They claim red meat is bad for you. But I never saw a sick-looking tiger. Chi Chi Rodriguez

“Chiropractic makes me feel a few inches taller each time I come out.” Christie Brinkley

“It is health that is real wealth and not pieces of gold and silver.” Mohandas Gandhi

Now there are more overweight people in America than averageweight people. So overweight people are now average. Which means you’ve met your New Year’s resolution. Jay Leno

People in their 70s can still have incredible lives. Health is the most important thing. Calvin Klein

“I heard a definition once: Happiness is health and a short memory! I wish I’d invented it, because it is very true.” Audrey Hepburn Healthstyle 37

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